Name: Playbook - TrickStrong RX - W4/D1 Strength & Stability (Full Body)
Uploaded: 2023-11-08T15:55:23.692Z
Duration: 45 min
Description: W4/D1 Strength & Stability (Full Body)

Was NOT ready for the bell up 😭 same for the bird dogs, both felt amazing

Micah

Denis

Ethan

Ryne

The suitcase carry is even more effective than the farmer’s carry in improving yThe suitcase carry is effective in improving your dynamic core stability, which is critical for everyday tasks like carrying groceries or for single leg and core stability in athletics. 

The suitcase carry has us holding our weight in 1 hand, which will add much more torque at our spine. This forces us to have to stabilize more than if we had weight on each side of our body. 
The Bell Up variation stresses our shoulder sour dynamic core stability, which is critical for everyday tasks like carrying groceries or for single leg and core stability in athletics. 

The suitcase carry has us holding our weight in 1 hand, which will add much more torque at our spine. This forces us to have to stabilize more than if we had weight on each side of our body. 
This exercise is particularly good for training the gluteus medius and QL muscle which are important in keeping our spine level during single leg stabilization.

Suitcase Carry - Bell Up

The goblet squat is an awesome lower body exercise used to improve strength and power. The goblet hold creates a more vertical position which emphasizes the quads. Goblet squats are a great exercise to improve your vertical leap. 

It is also helpful in mobility training, as the weight helps push us into more ankle dorsiflexion and opens our hips.

Goblet Squat - KB (5 sec pause)

The Turkish Getup is an incredible full body exercise that does it all - full body strength, mobility, coordination, endurance, grip strength, the list goes on. 

The bell up variation further increases difficulty as kettlebells have offset weight. 

It is a bit complicated, but learning this sequence will pay off greatly. 

Steps: 
1) Roll <-> Press (Not Shown)
2) Press <-> Elbow
3) Elbow <-> Post
4) Post <-> High Pelvis
5) High Pelvis <-> Kneel
6) Kneel <-> Half Kneel
7) Half Kneel <-> Stand

If you need a movement breakdown, check out our form tutorial on the Turkish Getup.

Turkish Getup - Bell Up

As you may know, the Bulgarian split squat involves being in a lunge position with your back leg elevated on a box or chair. 

In the Bulgarian row, we use this same position and row as we would in a bent over row. 
Why would we do a row in this position?

Im glad you asked! By doing a row in a single leg, hinged pattern, we load the entire posterior chain. This includes not only the muscles of the back that we target in a row, but our glutes, hamstrings, calf and foot stabilizers. 

As we have to stand on one leg, this is amazing for single leg and core stability in a VERY functional way for us.

This exercise closely resembles the eagle in tricking and can help train your strength and stability in this position so that those takeoffs and landings are that much more powerful and stable. 

This allows us to get more out of your transitions so that we improve performance as well as longevity.

Bulgarian Row - KB

The Bird Dog exercise is typically done from a quadruped (all-fours) position. 

It is a great core exercise that incorporates anti-rotational and anti-flexion stability which is important in not only maintaining positions in tricking (such as variations, eagles), but in safely taking off, landing and other athletic movements with spinal stability and control.

🔼The exercise shown above is a Bird Dog performed from a plank position. 

💪Challenge yourself with either version of this amazing core exercise.

🤸‍♀️These are great to do not only during your conditioning sessions, but before movement to activate the core in an effective and dynamic way.

Form Tips
✅Maintain neutral spinal alignment
✅Stack wrists directly under shoulders
✅Maintain level trunk 
✅Move symmetrically between arms and legs

Bird Dog - Plank

W4/D1 Strength & Stability (Full Body)

first day done! so good. me and ryne boutta go ham on this.

Landen

Talon

Kerwood

W1/D1 Strength & Stability (Full Body)

Josh

Charlie Grenhart

W1/D2 Mobility (Full Body)

Mitchell

Yahav Ori

Was left with noodle arms after this… 10/10!

W1/D3 Upper Body Strength

Rotational tosses prolly my new favorite exercise now

Aidan

I loved the sprints loop until about the 3rd set, then I started dying

Dylan

I did not enjoy the sprints. But I know it’ll do wonders for me.

W1/D4 Power (Full Body)

My body needed this after those first four days 😄

I feel gooooood, every tricker should be doing hip 9090s

Alex

W1/D5 Mobility 2 (Full Body)

Single leg deadlifts felt so nice after the nordics

Nick

Chrisby

W1/D6 Lower Body Strength

W1/D7 Rest Day

I was fearful in those last turkish getup reps

W4/D1 Strength & Stability (Full Body)

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